Tsuas yog vim koj yog neeg tsis noj nqaij tsis txhais hais tias koj yuav tsum tso cov zaub mov uas suav nrog cov nqaij nyug av xws li burgers, tacos, thiab tus tswv yug yaj lub ncuav. Hloov chaw, nrhiav cov khoom noj zaub mov qab.
Ntsuab nyuj hloov pauv
Txhua yam ntawm cov khoom xyaw hauv qab no tuaj yeem siv los hloov cov nqaij nyug av thiab noj cov khoom qab ntawm koj daim ntawv qhia zoo. Tshwj tsis yog hais qhia lwm yam, siv tib qho nyiaj ntawm cov nqaij nyug av hloov pauv raws li koj yuav cov nqaij nyug hauv daim ntawv qhia.
Lub sijhawm ua noj nrog cov nqaij nyug hauv av hloov feem ntau yog luv dua, vim cov khoom xyaw tsis tas yuav ncav cuag qhov kub siab hauv cov nqaij nyug av. Tsis tas li ntawd, cov nqaij nyuj hloov pauv hauv av tsis tso rog rau hauv koj cov zaub mov, uas yuav cuam tshuam li cas daim ntawv qhia thickens, nrog rau nws cov ntsiab lus noo noo.
Tofu
Tofu, qee zaum hu ua taum curd, nws ua los ntawm cov taum pauv. Nws yog qhov zoo tshaj plaws ntawm cov protein thiab ua kom cov nqaij nyuj zoo hloov pauv rau casseroles, lasagna, thiab tacos. Txhawm rau siv, nrhiav cov tofu khov kho. Tshem tawm cov dej ntau dhau los ntawm kev qhwv cov tofu block rau hauv daim ntawv phuam thiab muab lub phaj hnyav los yog skillet rau saum rau li 15 feeb. Nws yog ib qho tseem ceeb rau nias lub tofu los txhim kho kev ntxhib los mos. Yog koj tsis ua, nws yuav spongy es tsis txhob ruaj.
Raws li Tsis Muaj Daim Ntawv Qhia, koj tuaj yeem khov taum paj rau 24 teev; defrost, nyem tawm cov dej ntau dhau, thiab crumble lub tofu kom txog thaum nws zoo li cov nqaij nyug av. Ob txoj kev npaj ua rau taum paj tau siv los ua cov nqaij nyug hauv av hloov. Nco ntsoov tofu technically tsis tas yuav tsum tau siav, yog li lub sijhawm ua noj yuav luv dua li cov nqaij nyuj hauv av.
Textured Soy Protein
Textured soy protein (TSP), kuj hu ua, textured zaub protein (TVP), yog defatted soy hmoov. Nws yog pheej yig, thiab koj tuaj yeem siv nws los nthuav qhov ntau thiab tsawg. Nws absorbs kua yooj yim thiab thaum rov hydrated, TSP yuav siv sij hawm nyob rau hauv kev ntxhib los mos thiab tsos ntawm cov nqaij nyug av. Nws zoo heev hauv tacos, chili, casseroles, meatloaf, spaghetti Bolognese, lossis burgers. TSP tsis muaj saj ntau ntawm nws tus kheej tab sis yuav luag txhua lub caij zoo.
Siv ib ncig ntawm ib khob ntawm TSP granules ib phaus ntawm cov nqaij nyug av hauv cov zaub mov txawv. Koj yuav tsum rov hydrate cov granules hauv boiling dej thiab ntws raws li cov chaw tsim tshuaj paus cov lus qhia ua ntej siv nyob rau hauv koj daim ntawv qhia. Yog tias koj zam cov kauj ruam no, TSP yuav txuas ntxiv nqus cov kua thaum ua noj ua haus thiab ua dej thiab spongy.
Lentils
Lentils yog ib qho sim thiab muaj tseeb neeg tsis noj nqaij nyuj hloov pauv. Siv lawv hauv tacos, sloppy joes, kua txob, kua zaub, burgers, nqaij pies, thiab casseroles. Hais txog ib khob ntawm lentils roughly sib npaug ib phaus ntawm av nyuj.
Raws li Yuav Ua Li Cas Thiaj Txom Nyem, lentils muaj dej noo ntau dua li cov nqaij nyug av, yog li koj yuav tsum txo cov kua hauv koj daim ntawv qhia thiab maj mam ntxiv. Koj tuaj yeem ua noj lentils hauv cov kua (ib khob lentils / ob khob kua) cais thiab ntxiv rau hauv koj daim ntawv qhia. Txhawm rau kom lawv tsis txhob ua kom cov nqaij mos, tawm ntawm cov lentils me ntsis qis.
Mushrooms
Mushrooms muab rau koj cov savory nplua nuj ntawm cov nqaij nyug av ntau tus neeg nco thaum lawv txiav nqaij los ntawm lawv cov zaub mov. Siv meaty portobella nceb es tsis txhob ntawm cov nqaij nyug av ua hamburger patty. Lub caij los yog marinade ib lub kaus mom portobella thiab ci txhua sab rau li peb feeb. Ua noj rau ntawm lub pob nrog koj nyiam toppings, xws li lettuce, lws suav, cheese, thiab pickles.
Cov nceb ua ke nrog cov dos thiab cov seasonings tuaj yeem siv los ua cov nqaij nyug hauv av hloov hauv tacos, kua txob, nqaij pies, thiab casseroles. Cov nceb muaj cov ntsiab lus dej siab, yog li koj yuav tsum tau txo cov kua dej hauv koj daim ntawv qhia. Sim Chubby Vegetarian daim ntawv qhia rau nceb nqaij ua nrog eggplant, nceb, thiab seasonings.
Tempeh
Tempeh yog fermented soybeans hauv daim ntawv thaiv. Ua tsaug rau nws ntau yam, probiotic zog, thiab cov ntsiab lus protein, nws yog ib qho kev nyiam ntawm cov neeg tsis noj nqaij. Txhawm rau siv los ua cov nqaij nyug hauv av, Oh My Veggies qhia tias nws tawg nrog koj txhais tes thiab browning nrog me ntsis roj. Nws yog qhov zoo hauv cov zaub mov uas xav tau cov nqaij nyug hauv av, xws li tacos, sloppy joes, chili, soups, thiab sauces.
Vegan Coach pom zoo kom steaming nyoos los yog pre-siav tempeh ua ntej siv rau hauv koj cov zaub mov txawv kom nws muaj kev sib tw thiab muaj peev xwm noj rau lwm yam flavors.
Bulgur Nplej
Bulgur nplej, ib qho pheej yig, ib nrab siav tag nrho cov nplej, tej zaum yuav zoo li ib qho khib nyiab hauv av hloov. Txawm li cas los xij, Middle Eastern zaub mov txawv, xws li tabbouleh thiab zaub nyoos, feem ntau siv nws, thiab nws ua haujlwm zoo hauv ntau cov zaub mov hauv av xws li tacos, nqaij pies, kua ntses, thiab kua txob.
Siv, Thrifty Jinxy qhia siv ib khob bulgar nplej rau ib phaus av nyuj. Simmer bulgar, npog, hauv ob khob dej kom txog thaum dej nqus, li 15 feeb. Thaum lub bulgar siav, koj tuaj yeem siv nws li koj yuav browned av nqaij nyug hauv daim ntawv qhia.
Seitan
Seitan yog hom qoob mog gluten thiab tuaj yeem siv los hloov cov nqaij nyug hauv cov nqaij, nqaij loaf, kua ntses, casseroles, thiab burgers. Nws muab rau koj qhov kev ntxhib los mos ntawm crumbled av nyuj hauv koj lub qhov ncauj. Seitan muaj me ntsis tsw ntawm nws tus kheej (tshwj tsis yog tias koj yuav ntau yam flavored), yog li nws khub zoo nrog rau feem ntau seasonings. Txawm li cas los xij, tej zaum koj yuav xav tau ntxiv cov seasoning hauv koj daim ntawv qhia kom tau qhov tsw koj xav tau. Seitan muaj cov protein ntau thiab cov kev xaiv zoo rau cov neeg tsis noj nqaij uas xav txiav rov qab rau cov khoom soy.
Daim ntawv qhia nqaij nyuj no los ntawm 40 Aprons siv seitan, zaub broth, nplej gluten, kua haus luam yeeb, thiab seasonings los tsim ib tug tiav lawm khoom koj siv tau nyob rau hauv qhov chaw ntawm siav los yog nyoos av nyuj nyob rau hauv koj nyiam zaub mov txawv.
Paj
Taum yog ib qho qab, muaj protein ntau, thiab pheej yig hauv av nyuj hloov. Taum dub tau paub txog kev ua ib qho burger qab. Lawv kuj yog cua hauv tacos, chili, nachos, lasagna, thiab meatballs, txawm hais tias qhov kev ntxhib los mos yuav zoo dua yog tias koj siv cov nqaij nyug av. Hloov ob lub 14-ounce cov kaus poom ntawm cov dej ntws thiab yaug cov taum dub rau ib phaus ntawm cov nqaij nyug hauv koj cov zaub mov nyiam.
Pre-Packaged Ground Beef Substitutes
Koj tuaj yeem nrhiav tau cov nqaij nyug hauv av hloov pauv ntawm koj lub khw muag khoom noj lossis khw muag khoom noj qab haus huv. Tib neeg rau Kev Ncaj Ncees Kev Kho Mob (PETA) pom zoo:
- Beyond Meat Beefy Crumbles: Cov nqaij nyug hauv av no yog gluten thiab soy-dawb thiab ua los ntawm pea protein.
- Boca Ground Crumbles: Cov crumbles no yog tsim los ntawm cov nplej gluten, soy protein, txuj lom, thiab flavorings.
- Match Ground Beef: Cov khoom no yog gluten-dawb thiab ua los ntawm TVP thiab natural flavors.
Versatile, He althy Alternatives
Txawm hais tias koj tsis yog neeg tsis noj nqaij thiab tsuas yog xav txiav rov qab rau koj noj cov nqaij liab, cov nqaij nyug hauv av yog cov kev xaiv noj qab haus huv. Muaj ntau cov protein thiab fiber ntau, tsawg calories thiab rog, thiab pheej yig. Lawv kuj muaj ntau yam, yog li nrog kev xyaum me ntsis thiab kev txawj ntse, koj yuav tsis nco qab cov nqaij nyug av hauv koj cov zaub mov txawv.
